Category Archives: Workout of the Day

Wednesday

A.

4×8 bent over barbell rows

B.

3 sets:

10 strict (weighted) chin ups

15-20 stationary dips

C.

12 min amrap:

max reps dumbbell Curtis P

w/ a partner, alternate every 5 reps, both partners do 3 burpees each time you switch

Curtis P =

1 power clean

1 front rack lunge step/leg

1 push press

Monday

A.

5 sets:

1 Pause Jerk

B.

6 sets:

1 Split Jerk

C.

four rounds for max reps:

1 min max front squats (95/65)

1 min rest

1 min max push press (95/65)

1 min rest

Thursday

A.

6 sets:

3-5 push presses

B.

four rounds for time:

5 reps DB complex*

200m run

 

*one rep of the DB complex =

Start from the plank with DBs in hands,

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump feet in to standing

DB power clean

Push Press x 2 reps